Name: Playbook - Brittan Pack - W4/D5 Total Body AMRAP
Uploaded: 2023-12-26T19:39:40.660Z
Duration: 30 min
Description: W4/D5 Total Body AMRAP

Go heavy if you can! Decrease weight as you need throughout.

Repeat circuit until time is up!
Aim for as many rounds as possible

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- Stand with your feet close
- Step back into a reverse lunge 
- swing/row arms over forward knee, keeping a strong core and twisting your obliques 
- Stand back up to the starting position
* Work both sides

reverse lunge row

*10 reps each side 
- drop back into a runners lunge 
- Bring your knee towards your chest in a hop
- Land softly
* Work both sides

Lunge knee driver

W4/D5/C1 AMRAP

Perform as many rounds as you can in 10 min!

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Alternate arms

Dumbbell bicep curls alternating

- Hinge at the hip as you come down 
- Jump up 
- Land softly 
- Push your hips back and come down

Squat jump

W4/D5/C2 AMRAP

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over row

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

W4/D5 Total Body AMRAP

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